Plan a no-equipment home session for a short slot

Plan a no-equipment home workout.

Time: [minutes]
Space: [mat-sized / more]
Niggles: [knees, wrists, none]
Prefer: [steady / short bursts]

Ask me up to 3 short questions first if anything important is missing. Wait for my answers.

Then:
1. A timed session with warm-up.
2. Easier and harder options for each move.
3. Stop rules for pain or dizziness.
4. GP check reminder if I have a condition.

Only use what I've told you, leave blanks for anything I haven't given, and don't invent diagnoses, doses, calorie targets or treatment plans. This is help with preparation, planning and wording, not medical, diet or treatment advice; check the NHS website, speak to a pharmacist, or contact NHS 111; call 999 if it feels like an emergency. UK English.

Stay in this ChatGPT chat. Do not turn on apps or connectors, and do not use memory from another chat.